Need some more energy and nutrition for your busy day? Try a vitamin-rich smoothie. They are easy and quick to make and are a great way to get your daily dose of veggies and fruit without even realizing it. You just need a few select ingredients and a blender. Smoothies are much healthier than juices because they are made using the whole fruit or vegetable, so you get all of the fiber benefit and not just the juices. Start with filtered water, coconut water, fresh-squeezed juice or a nut milk. Use creamier fruits for a base like a banana, apple or mango to give it that smoothie texture. Green them up by adding dark leafy greens like kale, baby spinach, collards or parsley sprigs and cucumber. Smoothies can easily turn into high sugary drinks if they include sweetened yogurt, sweetened juice and sorbets. Instead add unsweetened options like unsweetened cocoa powder, coconut flakes, vanilla extract, almonds, cashews and naturally sweet veggies like carrots, sweet potatoes and beets. Need more fiber? Try adding oats, ground flaxseeds, chia seeds, quinoa and other whole grains into the mix. For variety be sure to switch it up with your ingredients. Before long you’ll find this tasty dose of fruit and vegetables is a part of your daily routine!
- 2 cups cold filtered water, coconut water or nut milk
- 2 tightly packed cups leafy greens like kale, spinach or romaine
- 3 cups fresh fruit like banana, pineapple, peaches, apple, mango and/or berries
- Optional: flaxseeds, chia seeds, or quinoa
Add liquid base and greens to blender. Pulse to chop greens. Add fruit. Optional: Boost the nutrition value with a spoonful of flaxseeds, chia seeds, or quinoa. Blend until smooth.